Nov. 16, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Rounds

Run 200m

10 Inch Worms

5 Strict Ring Dips

Strength -Deadlift

Work up to a single near

80% Then 1×15

Slightly heavier than week 2

if it was smooth last week

2. “Grippy Longstocking” –

EMOM 9 Minutes – Rotate Movements

Max Rep Hang Power Snatch 115/75lbs

4/3 Muscle Ups or ctb plus ring dip

40 Double Unders

Score is total Hang Power Snatch

3. Bitch Work -3 Rounds for time


UB Sets of Wallballs 30/20lbs*

Rest 2:00**

*You must drop the ball in between sets.

**Rest 2:00 after a complete set (12-10-8-6)

Rest as little as needed to stay unbroken

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